Monday 08/06/15
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Front Squat x 3
Back Squat x 3
Fitness
Strength:
A1 Front Squat
B1 Back Squat 3 x 10
Met Con:
AMRAP x 3 Mins (A)
Power Clean x 8 (60/45)
T2B x 8
Rest x 3 Min
Repeat A for Time
Rest x 3 Min
Repeat A for Time
Performance
Strength:
A1 Front Squat
B1 Back Squat 1 x 20
Met Con:
AMRAP x 3 Mins (A)
Power Clean x 8 (60/45)
T2B x 8
Rest x 3 Min
Repeat A for Time
Rest x 3 Min
Repeat A for Time
After Party:
Bar Hang x 2 mins
Tuesday 09/06/15
Warm up: 3 Rounds
Bear Crawls x 20m
KB WBS x 10
Fitness
Skill:
8 Minutes Hand Stand Practice
8 Minutes DU Practice
Met Con: Every 3 Minutes x 5
Thruster x 12 (45/30)
Rope Climb x 2
Performance
Skill:
8 Minutes Hand Stand Walk
8 Minutes Bar MU Practice
Met Con:
Every 3 Minutes x 5
Thruster x 12 (45/30)
Rope Climb x 2
After Party: Plank Hold x 2 min
Wednesday 10/06/15
Warm up: 2 Rounds
KB Arm Bar x 3 E/S
Scap Pull x 8
x Band Walks x 8 E/D
Fitness
Strength:
A1 BarBell Row 5 x 6-8
A2 Push up 5 x ME
MetCon:
Push up x 24/18/12
T2B x 12/9/6
Performance
Strength:
A1 DB Row 5 x 10-12
A2 Ring Dip 5 x 4-6 (Add weight if necessary)
MetCon: 12/9/6
HSPU
T2B
After Party: Banded GM x 50
Thursday 11/06/15
Warm-up:
EMOM x 6
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
15 Minutes to work up to Max
Power Clean + FS + Jerk
Met Con: 5 Rounds
OHS x 10 (45/30)
Jumping Pull up x 12
SB Carry x 200m (20/15)
Performance
Strength:
In 15 Minutes fin Max for
Power Clean + FS + Jerk
Met Con: 5 Rounds
OHS x 10 (45/30)
Bar MU x 3
SB Carry x 200m (20/15)
After Party: 3 Rounds
ME L Hang
ME Hollow Hold
Friday 12/06/15
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Push Press x 3
GM x 3
Fitness
Strength:
A1 OHP
A2 DB Row 3 x 8
MetCon: In Teams of 2 Complete AMRAP x 25 Mins of
Keg Carry x 400m
Burpee Box Jump x 40 (24/20)
DU x 200
Performance
Strength:
A1 OHP
A2 Chin up 3 x 4-6 (Add weight)
MetCon:
In Teams of 2 Complete AMRAP x 25 Mins of
Keg Carry x 400m
Burpee Box Jump x 40 (24/20)
DU x 200
After Party:
Couch Stretch x 2 Min E/L
Saturday 13/06/15
14:00 – Birthday WOD and Party